Back
The main muscle group listed for this exercise.
Exercise guide
Bent Over Barbell Row
Bent Over Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Bent Over Barbell Row also involves arms, shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Bent Over Barbell Row
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Bent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseOne-Arm Long Bar Row
One-Arm Long Bar Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseT-Bar Row with Handle
T-Bar Row with Handle is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseUpright Barbell Row
Upright Barbell Row is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Bent Over Barbell Row.
What muscles does Bent Over Barbell Row work?
Bent Over Barbell Row primarily trains the back and also involves the arms and shoulders.
Is Bent Over Barbell Row beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Bent Over Barbell Row?
This variation uses a barbell.
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